Get Ripped with Gym Rings
Hey there, Shred Heads! It’s your boy Chad, back with another killer guide to help you crush your fitness goals. Today, we’re talking about one of the most versatile and challenging pieces of equipment you can add to your arsenal: gym rings. Here are two I like from Amazon (https://amzn.to/3A3jX3T, https://amzn.to/3LL6AYv).
Gym rings are more than just cool-looking loops hanging from the ceiling. They’re a complete upper body and core workout that will push your limits and skyrocket your gains. Whether you're a beginner or a seasoned lifter, gym rings offer something for everyone. Let’s dive into the exercises that will get you ripped, shredded, and feeling like a total beast!
1. Ring Dips
First up, we’ve got the classic ring dips. These are a must for building insane triceps, chest, and shoulder strength.
How to do it:
Adjust the rings to about waist height.
Grab the rings with a neutral grip and jump or press yourself up to the starting position, arms straight and rings close to your body.
Lower your body by bending your elbows, keeping your torso upright.
Go as deep as you can, ideally with your shoulders below your elbows.
Press back up to the starting position.
Pro Tip: Keep your core tight and avoid swinging. The instability of the rings makes this exercise super effective for building functional strength.
2. Ring Pull-Ups
Next, we’ve got ring pull-ups. These bad boys target your back, biceps, and forearms like nothing else.
How to do it:
Adjust the rings to a height where you can hang with your arms fully extended.
Grab the rings with a neutral grip (palms facing each other).
Pull your chest up to the rings, keeping your elbows close to your body.
Lower yourself back down with control.
Pro Tip: To make it even tougher, try false grip pull-ups. This grip challenges your wrist and forearm strength even more.
3. Ring Push-Ups
Ring push-ups are an awesome variation that hits your chest, shoulders, and triceps while engaging your core for stability.
How to do it:
Set the rings just above the ground.
Get into a push-up position with your hands gripping the rings.
Lower your chest to the level of the rings, keeping your body in a straight line.
Push back up to the starting position.
Pro Tip: The deeper range of motion with rings makes this exercise more intense than regular push-ups. Keep those abs tight to prevent your lower back from sagging.
4. Ring Rows
Ring rows are fantastic for working your upper back, biceps, and core.
How to do it:
Adjust the rings to about waist height.
Lie underneath them with your feet extended and grab the rings with a neutral grip.
Pull your chest up to the rings, squeezing your shoulder blades together.
Lower yourself back down with control.
Pro Tip: The more horizontal your body is, the harder the exercise. To make it easier, stand more upright.
5. Ring Muscle-Ups
Feeling adventurous? Ring muscle-ups are the ultimate test of strength and coordination, combining a pull-up with a dip.
How to do it:
Start from a dead hang with a false grip.
Pull yourself up explosively, transitioning from a pull-up into a dip position.
Press yourself up to complete the dip.
Pro Tip: This move takes practice, so don’t get discouraged. Work on your pull-ups and dips separately to build the strength needed for muscle-ups.
6. Ring L-Sits
L-sits on the rings are killer for core strength and shoulder stability.
How to do it:
Set the rings to a height where you can hang with your arms fully extended.
Lift your legs straight out in front of you, forming an ‘L’ shape with your body.
Hold this position for as long as you can.
Pro Tip: Start with tucked L-sits if the full position is too challenging. Work your way up as you get stronger.
Final Reps
There you have it, Shred Heads! Gym rings are a powerhouse tool that can transform your workouts and take your strength to new heights. Whether you’re hitting dips, pull-ups, push-ups, rows, muscle-ups, or L-sits, these exercises will push your limits and get you shredded in no time.
So what are you waiting for? Grab a set of gym rings and start incorporating these moves into your routine. Remember, it’s not about being the best; it’s about being better than you were yesterday. Stay dedicated, stay motivated, and let’s get shredded together!
